End Digestive Problems for Good

Find out surprising info that'll keep tummy troubles at bay

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Between gas, constipation and acid reflux, digestive issues are among the most unpleasant ailments—and the touchiest topics to broach. But getting to the root of your problems can ease discomfort and allay embarrassing symptoms. Learn how to tame your tummy with these eight astounding facts about your digestive tract.

We really are what we eat.

Bacteria from our intestines influence our digestive tract's health, according to Gerard Mullin, MD, professor at the Johns Hopkins School of Medicine and author of The Inside Tract: Your Good Gut Guide to Great Digestive Health. These friendly organisms break down hard-to-digest foods, produce nutrients and help keep harmful bacteria in check. When the balance of good guys versus bad falls out of whack—because of antibiotics, too much junk food or even stress—you can develop gas, bloating, constipation and irritable bowel syndrome (IBS). Too much bad bacteria is even linked to obesity, according to some research. Why? They stop the stomach from telling the brain it's full. To keep your belly's ecosystem thriving, eat plenty of fruit, vegetables and whole grains. These soluble fiber–rich foods stimulate good bacteria growth as they move through your intestines, giving you a healthy gut and immune system, says Dr. Mullin. Yogurt and probiotic supplements can also fortify your defenses.

When you're stressed, your stomach is, too.

There's a reason your belly clenches at the sound of bad news. Your gastrointestinal tract is directly wired to the nervous system, explains Dr. Mullin. When your body perceives danger, your nervous system shuts down blood flow to the stomach so it can direct all its energy toward self-defense, says Brenda Powell, MD, a physician at the Center for Integrative Medicine at the Cleveland Clinic. "When stress is chronic, the body releases inflammatory chemicals, which can break down the GI system's lining and function," she adds. To restore harmony, de-stress with meditation, exercise, yoga or spending time with supportive friends. And if you're in the middle of a stress attack, take slow, deep belly breaths to calm down.

Most people think they break wind more often than their neighbor, when in fact they aren't setting any records. According to gastroenterologist Anish Sheth, MD, author of What's Your Poo Telling You, the average person sounds the horn 14 to 23 times a day, releasing up to four pints of gas. Still, if flatulence is putting a damper on social gatherings, Dr. Sheth recommends refraining from beans, cabbage, apples, sweet potatoes, carrots, prunes and other foods high in soluble fiber (yes, those same ones that are good for your gut) for up to six hours before your outing. Or take a probiotic pill like Culturelle or Align.

There's a reason you feel ill after eating greasy food.

Big, greasy meals can trigger the gastrocolic reflex—your intestines' way of cleaning house before new guests arrive. "Fat turbo-charges the colon," causing forceful contractions, says Dr. Sheth. The result: Food that hasn't left your belly gets the heave-ho, sending you scuttling for the nearest bathroom. How do you stop this gut reaction? Stick with small meals, and keep oily indulgences to a minimum, says Dr. Sheth.

Eating too much and being overweight are the top reasons for GERD.

One out of five Americans suffers from gastroesophageal reflux disease, aka GERD or acid reflux. While certain foods trigger heartburn and nausea, the most common cause of GERD is abdominal pressure from overeating, being overweight or both, says Dr. Sheth. In fact, your odds of getting acid reflux climbs as your weight does, even if your body mass index (BMI) is where it should be. Someone with a normal BMI of 22.5 is more at risk for GERD than someone with a lower BMI, according to David Johnson, MD, past president of the American College of Gastroenterology. That's why he tells GERD sufferers to drop three to five pounds, even if they're not overweight. Some people, especially those on the heavier side, may need to lose more to end symptoms, but even modest weight loss can help, says Dr. Johnson.

Poor diet is the most common cause of constipation.

Feeling a bit bound up? You're not alone. According to the American College of Gastroenterology, constipation is one of the most frequent gastrointestinal complaints in the U.S., with at least 2.5 million doctor visits each year. In most cases, a low-fiber diet is to blame. If you don't get anywhere near the recommended 25 grams of fiber, increase your intake gradually over two to three weeks and drink plenty of water while you do. Here's one menu to meet the daily requirement: 1/4 cup black beans (3g); 1 cup shredded wheat (5g); two slices of whole-wheat bread (4g); apple (3g); orange (3g); ½ cup cooked brown rice (2g); ½ cup cooked spinach (2g); and ½ cup of peas (4g). For a quick fix, opt for supplements, suggests Larry Schiller, MD, President-elect of the American College of Gastroenterology. Insoluble fiber supplements, like Metamucil, psyllium husk or Unifiber, work best.

The more slowly food moves through your belly, the longer you'll stay full.

Your body processes food in order of its complexity. Low-fiber and -protein simple carbohydrates, like white bread, rice and pasta, zip through your system quickly. While they might give you a shot of energy, the effects are short-lived, leaving you hungry again soon. Conversely, foods high in protein or fiber stick around longer, keeping you full longer. According to Bonnie Taub-Dix, M.A., R.D., author of Read It Before You Eat It, eating well-balanced meals and snacks will satisfy hunger quickly, so you don't devour as much, and will fill you up, so you're less likely to hit the vending machine in an hour. Good choices for filling snacks: apple slices with peanut butter, carrot sticks with hummus and almonds with dried fruit. Munch on these instead of junk and digestive problems linked to overeating and being overweight probably won't bother you anymore.

Bland diets aren't the best treatment for acid reflux.

Some doctors tell GERD patients to stay away from favorite foods and drinks like chocolate, wine, spaghetti sauce, citrus and more. "There's little evidence that those global restrictions make a difference," says Dr. Johnson. So you don't necessarily need to nix your top treats. Still, Dr. Johnson recommends refraining from eating anything you know gives you trouble. Avoiding big, fatty meals three to four hours before bedtime can also help curb symptoms.